When a food group, or type of food is removed from the diet we naturally seek to substitute it for something that is familiar to that that eliminated. e.g. rice or soy milk for cows milk, or gluten free versions of bread, cakes, etc.

My preference is to seek alternatives not substitutes.

When first starting out, substituting is easier. We are creatures of habit more than we are willing to admit so suddenly stopping not just gluten containing foods but the nature of the food itself is difficult. Stopping all bread, crackers pasta, cake, biscuits, pastry, etc is difficult, though a very good thing to do!

Grain based foods such as these, whether gluten containing or gluten free, are high in starchy carbohydrates which turn into sugar in the body. True they give us energy, but they can give us way more than we need, resulting in conversion to fat after the body has used the sugar it needs, and stored what it can for later. Gluten free substitute product need to use sticky ingredients to mimic the effect of gluten, the stuff that binds it all together. Things like potato, corn and tapioca starch and frequently used. We use this stuff to thicken things like gravy and custard remember! They are sticky and high on the glycemic index. Gluten free grain product will often be higher GI that the gluten product it replaced - this is no good for weight control and no goof for blood sugar issues.

Gluten free grain products often contain soy flour. Soy is not a health food. It is a hormone disruptor and should not have a regular place in anyone diet, even vegans and vegetarians. There are much better sources of protein than soy!

Gluten free grain products can have milk solids in the form of milk powders, especially breads made in Europe, and pizza bases. The use if milk can help these products rise without the use of yeast, which is great if you are gluten and yeast intolerant but not good if you are also dairy intolerant like me! Many people who are gluten intolerant (gluten is a protein) also have trouble with the milk protein, casein.

Gluten free grain products are frequently as processed or more than the gluten containing products they are replacing. Take a look at the ingredient list. Its often huge, with lots of additives to add shelf life.

So what to do instead? Here are just some ideas for each meal and snacks: